The Buffalo Turkey Trot is more than a run. It is costumes, laughter, cheering crowds, and a tradition older than Thanksgiving football. But even with all the excitement, there comes a point where the miles feel long and the cold air bites a little harder. That is when the right playlist can make all the difference. 

Music does more than keep you entertained. It can help you run smoother, stay on pace, and push through the tough spots. 

Why Music Matters for Runners 

Rhythm keeps you steady 

Every runner has a cadence, which is the number of steps you take per minute. Most experts recommend aiming for 160 to 180 steps per minute (about 80 to 90 steps on one foot). Research shows that staying in this range reduces stress on your joints, prevents overstriding, and makes running feel more efficient. 

When your playlist matches your cadence, you naturally sync your stride to the beat. Instead of fighting through each mile, your body falls into rhythm with the music. 

Distraction reduces fatigue 

Running an 8K on a chilly Buffalo morning takes effort. Music provides a mental lift, distracting you from discomfort and giving your mind something positive to focus on. 

Motivation carries you 

Upbeat songs can spark bursts of energy right when you need them. Whether it is the chorus of “Mr. Brightside” or the first notes of the Bills “Shout” song, music taps into emotion and keeps you moving. 

How to Match Music to Your Stride 

Finding your rhythm is easier than you think: 

1. Choose songs with a similar beats per minute (BPM).
2. Go for an easy jog and count how many times your right foot hits the ground in one minute.
3. Double that number. That is your steps per minute. 

There are free apps that scan your library or streaming playlists and tell you which tracks best fit your cadence. 

Teaser Playlist for the Turkey Trot 

Here are a few crowd favorites that fit well into a Turkey Trot morning. They will give you an idea of how music can guide your race: 

• • Warm Up: “Walking on Sunshine” – Katrina & The Waves (easy, upbeat start) 
  • Main Miles: “High Hopes” – Panic! At the Disco (steady rhythm), “Mr. Brightside” – The Killers (Buffalo favorite), “Shake It Off” – Taylor Swift (fun mid-race boost) 
  • Finish Push: “Shout” – The Isley Brothers, Buffalo Bills version (high-energy Buffalo tradition), “Stronger” – Kanye West (power finish) 
  • Cool Down: “Uptown Funk” – Mark Ronson ft. Bruno Mars (good for walking it out), “Three Little Birds” – Bob Marley (relax and recover) 

Key Takeaways 

• • Cadence matters. Aim for 160 to 180 steps per minute for smoother, safer running 
  • Music can guide your stride. Songs that match your cadence help maintain pace without extra effort 
  • Energy matters too. Save your highest-energy tracks for the middle miles and final push 
  • Playlists keep it fun. Mix Buffalo favorites with your own go-to songs for a race soundtrack you will enjoy 

The Buffalo Turkey Trot is more than a race. It is a tradition that brings our community together year after year. With just a little preparation and recovery, you can enjoy every step and still have energy left for the holiday ahead.

And if aches or injuries get in the way, Buffalo Rehab Group’s Physical and Occupational Therapists are here to help. From training tips to recovery care, we will keep you moving strong this season. If you’re looking for something more specific, learn more about how Athletic Performance or Running Therapy could help you.

Treatment is covered by insurance, no referral is needed, and with flexible in-clinic and virtual appointments, getting started is easy.